CrossFit Ballwin – CrossFit

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30 Seconds

Active Spidermans

Glute Bridges

Air Squats

Moutain Climbers

Single Leg Glute Bridges (30 Seconds Each)

Air Squats

Frog Hops

Glute Bridge Walkouts

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Barbell Ankle Stretch: 45 Seconds

Pigeon Pose + Wrist Stretch: 45 Seconds Each Side

Strength & Skill


1. Flop Down


1. Tight


1. Centered


Bergeron Beep Test (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

*After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

* If time is broke on EMOM, continue on for remaining time at moderate tempo

After Party


3 Giant Sets:

10 Rower Pike Ups

30 Hollow Body Scissor Kicks

50′ Quadruped Crawl

Rest 2 Minutes Between Sets